Running Journal - 2024-06-12

Time: 08:11-08:51 a.m. (40 minutes) 
Resting heart rate: 71 (15 minutes after exercise)
Weight (running clothes): 83.82 kg (184.80 lb)
Body Mass Index (BMI; note criticisms of BMI): 23.9 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,018 cal/day
Distance (running): 5.68 km (3.53 miles)
Cumulative distance (2024; ignores XT days): 692.74 km (430.45 mi)
Calories burned: 484 kcal
Average heart rate: 125 bpm
Max heart rate: 154 bpm
Weather at start: sunny ☀️ 18° C (64.4° F), Humidity 74% Wind: 11 km/h
Terrain: 33 ft elevation gain
Avg Pace: 11'21" /mile
Best pace: 10'57" /mile
Stinkiness air level (0=No smell; 10=☣️): 3/10 (noticeably stinky)
Comments: Early morning run. Listened to audiobook. Remembered only 2 of 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Humid. Noticed more traffic as during rush hour. Looking forward, rest of week seems cooler. Felt pretty good. After warming up, ran at roughly 10'15"/mile pace for 3 minutes, then walked for 1 minute. Sweated a lot. Feet felt OK. Running at pace was a bit challenging but not so bad for 40 minutes (10 intervals). The farthest I will run at pace is the 12 x 1-mile repeats in a few weeks (~35 intervals, or 3.5x). And I think I run those at 2:30 run/30-second walk, so a bit more challenging as less recovery, and more intervals. I forget if I run 2:30/1 or 2:30/30-second. In gear-related news, I have logged 319 miles on my current HOKA Challenger 7's. With a 26- & 28-mile long run, that leaves 400-54 = 46 miles left, which I will definitely exceed over the next six weeks. Time for a new pair, it seems.
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz (x2),